Exercises

Among the many techniques of maintaining a healthy weight and a slim figure Practical tips for a slim figure   rhythmic gymnastics has a special place. Gymnastic exercises to reduce body weight, also help to develop strength, improve muscle tone and overall fitness. Learn more about the benefits of rhythmic gymnastics.

Fundamentals of rhythmic gymnastics

Exercises of rhythmic gymnastics - it's simple movements that are usually performed without dumbbells or other sports equipment. The counter is used as the body itself. The basis of rhythmic gymnastics make anaerobic exercises are performed without dumbbells. Rhythmic gymnastics arising out of gymnastics. Initially, rhythmic gymnastics are equally engaged in both men and women, but over time the weaker sex monopolized this kind of gymnastics.

In the body of each person laid on site, a unique program activity. Daily exercise helps keep the body in good shape in a natural way. Rhythmic gymnastics helps to restore the natural tone of the muscles of the body. Methodical and regular exercises, such as push-ups and sit-ups - an integral part of any workout. Such exercises help build and maintain muscle tone and improve overall fitness.

Exercises of rhythmic gymnastics are also known as "restorative exercise." They help to strengthen the muscles and numerous groups of muscles, including the heart and skeletal muscles. Acceleration of cardiac rhythm improves heart health and lowers the risk of cardiovascular disease.

Exercises of rhythmic gymnastics

Exercises of rhythmic gymnastics - is a balanced and extremely effective training program. These exercises train strength, endurance, flexibility, responsiveness and coordination. Exercise gymnastics strengthen certain areas of the body, for example, lifting the torso in ETS from a prone position strengthens the abdominal muscles and push-ups strengthen the pectoral muscles. A few simple exercises to help strengthen the muscles of the whole group.

Rhythmic gymnastics should be dealt with systematically and regularly. Between the exercises recommended to do a 3-minute break. At the beginning of training, repeat each exercise at least five times, gradually increasing the number of repetitions as you have become accustomed to the program activities. Classes always start with the basic exercises. Even when you gradually add new and more complex exercise, it is imperative to start with basic exercises and then move on to the exercises of increased complexity.

Here are some of the most simple and effective exercises of rhythmic gymnastics:

• Squats. Stand with your feet wider than shoulder width position and crouch as low as possible. This hands should be parallel to the floor (ie, must be stretched forward). Return to starting position and repeat. Other types of squats: Squats with a raised and outstretched leg. Hands should be thus extended forward. This is an exercise to strengthen the muscles of the buttocks and legs.
• Lifting of the body in the saddle from a prone position. Lie on your back, knees bent. Put your hands under your head and keep head in his hands, slowly lifting the upper torso. This is an exercise to strengthen the abdominal muscles.
• Rotation of the hands ("mill"). Stand up straight and stretch your arms forward horizontally. Make a few circular movements with his hands - first forward, then backward.
• The rotation of the knee. Put your feet together, hands on your knees. Slowly start the rotation of the knee in a clockwise direction and in the opposite direction. Continuously rotating in one direction - 1 minute.
• The rotation of the hips. Stand up straight with your feet shoulder width apart, hands on hips. Slowly begin to rotate your hips clockwise and in the opposite direction. Continuously rotating in one direction - 1 minute.
• "A bike". Lie on your back, hands sheet under the buttocks. Lift your feet at least 20 centimeters from the floor. Legs up, do the movement that imitates cycling.
• Jumping on the spot with a change of position of the hands and feet. Stand up straight with your feet as close as possible; jump, while jumping to maximize leg. Try while clapping overhead. Lands to its original position.

Classes rhythmic gymnastics

Classes rhythmic gymnastics accelerate metabolism Improves metabolism and losing weight without dieting So during exercise should gradually move from one exercise to another. Classes rhythmic gymnastics in no way be sharply to interrupt or stop without completing the exercises. At the beginning of each exercise sessions should be repeated five times, but as the addiction and improve physical fitness exercise can be repeated 25-30 times. It is also recommended to start classes in rhythmic gymnastics after a small charge (preconditioning). Musical accompaniment training helps to increase their effectiveness.

I run and not losing weight - what is the reason?

You started to run a month or two ago, dropped two or three kilos, and then the weight measured on a mark - and not one to which you aspired. If you are familiar with this problem, you are not alone. There are the most common reasons why you can not achieve the desired weight despite regular jogging.

You run a long time, but slowly

Once upon a time there was an opinion that while jogging body begins to burn fat deposits only after a person runs a few kilometers, so the long-distance running was considered the most effective way to lose weight. Today, however, it is known that relatively short and fast runs are far more effective way to combat overweight than jogging long distances. It was established during the investigation, in terms of which the subjects were divided into two groups, the first of which participants make quick half-hour jog, and the second - to run for one hour at a moderate pace.

Runs were made three or four times a week, for 13 weeks. By the end of the study the subjects of the first group lost weight, an average of 4 kg, the second group - 3.8 kg. The difference of 200 g may seem small, but, first, in the long term it will increase, and secondly, from short runs fast, there is another important advantage - they allow you to save time, not every working person could find to run tri four hours a week, and carve on them 1.5-2 can almost everything.

In addition, over time the body gets used to a long run at a certain speed, and spends it less less energy.

What to do? In order to continue to lose weight, you need to increase the load. Try interval running (30-60 seconds of running at top speed for you, 60-120 seconds of running with moderate or low speed), running along the slopes or stairs, or just constantly increases and the speed and duration of your runs.

You eat too much

Everything is simple: no matter how much you go running, if you consume more calories than you spend, to lose weight you do not get. To the weight began to decline, be sure to revise your menu.

You do not eat after running

Many women do not eat within 2-3 hours of jogging, believing that in this time the body will burn fat rapidly. This is true because the body after exercise is absolutely necessary fuel, and it will spend its reserves. However, as soon as you allow yourself to consume slightly more calories than you need, he immediately postpone new reserves of subcutaneous fat. What's worse, refusal to eat after running means that the body does not get enough protein, it needs to rebuild muscle tissue after jogging. This means that during the next workout you do not get to run as fast and as long as you would like, because the muscles are not ready for new loads.

To solve this problem, you need to allow yourself a little snack 200 calories, contains proteins and carbohydrates, 30-60 minutes after the run. Several examples of such snacks: a smoothie made from cow or almond milk, a banana Bananas: the benefits and harms health   and one spoon of whey protein; an apple and two slices of cheese; a handful of blueberries Benefits and harms of blueberries: the health of the forest , Raspberries and currants, and 100-120 g breast of chicken or turkey.

You do not relax

We must not forget that the results come not only during exercise, but the recovery period after them. If you are a long time you did not give yourself a rest, you become stronger and faster - on the contrary, your body will run sluggishly, energy savings mode, and hence the weight will not fall. If you continue to train seven days a week and reduce the number of calories consumed, the numbers on the scale will still decline, but at the same time you face extreme fatigue, drowsiness, trouble concentrating and decreased ability to work, as well as a variety of injuries.

Give yourself a break from jogging and strength training at least one day a week (better - two). On this day, you can walk or do stretching, and from the more intensive exercise is better to abstain. In addition, be sure to eat at its output as much as possible of foods rich in antioxidants Antioxidants: the truth about the notorious benefits   (these include, for example, peppers, beans, berries and various greens).